The Glycemic Index

About the Glycemic Index
The Glycemic Index (GI) relates to the way your body’s sugar levels respond
to certain foods. Foods are given a rating from 0 –100 on the glycemic
index with glucose in the highest position. High Glycemic Index foods (such
as simple carbohydrates) will increase the body’s sugar levels rapidly
whereas low glycemic index foods will increase the body’s sugar levels
slowly. A good understanding of the glycemic index can assist in weight loss
and help control diabetes.

How Does the Glycemic Index work?
The glycemic index is complicated and cannot be generalised to all people.
Different people will have different reactions to food. The body’s
response to food will relate to several factors including; age, activity
level, insulin levels, time of day, amount of fibre and fat in the food,
how refined (processed) the food is, and what was eaten with the food. In
addition to this, other factors such as the ratio of carbohydrates to fat
and protein as well as how the food was cooked (eg. Boiled compared to fried
or baked) and metabolism will determine the way your body’s sugar level
responds after eating. Foods that have a low glycemic index will have little
effect on the body’s sugar levels. Comparatively, foods that have a
high glycemic index will have an instant affect on blood sugar levels. Ratings
on the glycemic index have resulted from numerous studies; however, individuals
should test their own reactions to food in relation to the glycemic index.

The Glycemic Index and Food
Foods low on the glycemic index will release glucose gradually into the blood
stream whereas foods high on the glycemic index will provoke an immediate
response in the blood sugar levels. Foods that contain carbohydrates are
usually high on the glycemic index and have the greatest effect on blood
sugars. Pasta dishes, bread and potatoes are usually high on the glycemic
index. The composition in the carbohydrate will also affect how the body’s
sugar levels react. For example, white bread will rate high on the glycemic
index whereas wholegrain or rye bread will be rate lower on the glycemic
index as it contains more grains and contains complex carbohydrates. Examples
of low glycemic foods are breakfast cereals (which are based on wheat bran,
barley and oats), wholegrain break, fruit, lentils, soybeans, baked beans
etc. Examples of high glycemic foods are white bread, soft drinks, full fat
ice-cream, chocolate bars etc.

The Glycemic Index and Dieting
Health experts and dieticians contest that the glycemic index is difficult
to use because it is complicated and will vary from person to person. They
do concede however, that the glycemic index is a useful meal-planning tool
especially when individuals monitor their own individual responses to foods.
Low glycemic food is especially helpful in assisting those who want to lose
weight. Low glycemic index foods will increase the sugar levels in the body
to sustain energy levels for longer periods of time. This means an individual
will feel less inclined to eat because energy is being slowly released into
their bloodstream. A good understanding of the glycemic index will also assist
with exercise. If you exercise then eating high glycemic foods will help
you recover from your workout. Specifically, faster carbohydrates that are
high on the glycemic index are great for raising low blood sugars after intense
exercising whereas low glycemic index foods are helpful in maintaining blood
sugar levels for long periods of exercise. Health experts encourage using
the glycemic index in conjunction with other meal programs to assist in managing
diabetes and/or controlling weight.

Below is a glycemic index foods list. The glycemic index foods list shows
the food category and also the glycemic index for each particluar food in that
category.
For more on the glycemic index and glycemic index foods, please visit the forum